Pool Running-have you ever tried it? I have, and its actually really fun! Its a great way to mix it up in your fitness regimen.
Benefits of Pool Jogging!
1. Burns calories
2. Takes pressure off your legs, and its less impact on your knees (especially if you’ve had knee injuries)
3. Creates more resistance than running on land, so it works the glutes, hamstrings, quadriceps more than running on land, and you’ll feel the burn after the run…not during!
4. Its a no-impact overall leg strength training workout
5. Its a total body workout
How to DO the workout:
Pay attention to your running form. You are training your muscles to move in a specific manner. Get a rhythm going. Yes, you need to do warm-up and cool down.
Instead of distance go by time. and instead of pace go by effort. One minute hard, thirty seconds easy, repeated
Add Variety: Run Sideways (shuffle), Run Backward, and Knee high Runs
To fight boredom, run with a buddy. It’ll be more fun and keep you occupied.
You are “running” against resistance, so your legs will not move as fast, and its OK
Gauge your effort via your heart rate…if your heart rate is steady then you are not giving it enough effort
Knee Raises: Stand with your back against the pool (feet is not touching the ground). Hold on to the side with your arms extended on the pools edge. Keep your body in contact with the pool wall (holding navel into spin) at all times. Slowly lift your knees to your chest, squeezing your navel into spine. Hold for 10 secs, release and return to starting position. Do 3 sets of 15-20 reps.
Leg Press: Same position as the Knee Raises. Bring knees to Chest. Hold. Then slowly press your feet and legs straight out in front of you. Bring em’ back, Hold. Do 3 sets of 15-20 reps.
Plank: Hold the side of the pool with your hands (not arms). Push your legs out straight and Hold without dropping your legs. Do 3 set of 10sec hold.
I did pool running 5 days a week while I was carrying my twins. Made my pregnancy so much easier. I continue to add pool running to my fitness regimen and I enjoy the cross training aspect of it.